The Benefits of Hot and Cold Contrast Therapy: Infrared Sauna + Cold Plunge

Hot and cold contrast therapy has become a go-to recovery and wellness practice for athletes, busy professionals, and anyone looking to optimize their body from the inside out. By combining the deep heat of an infrared sauna with the invigorating effects of a cold plunge, contrast therapy works with your body’s natural systems to support circulation, inflammation response, brain health, and muscle recovery.

In this guide, we break down the benefits of infrared sauna and cold plunge individually, how contrast therapy works, and how you can experience both together at Restore + Revive in Fort Worth.

Infrared Sauna Therapy: Deep Heat With Powerful Benefits

Infrared saunas use light waves to heat the body directly rather than just warming the air around you. This allows for deeper tissue penetration at lower temperatures, making sessions more comfortable while still delivering strong physiological benefits.

Benefits of Infrared Sauna Therapy

Supports muscle recovery
Infrared heat increases circulation and oxygen delivery to muscle tissue, helping muscles relax and supporting recovery after strength training or physical activity. The warmth can also help improve flexibility and reduce post-workout stiffness.

Improves circulation and cardiovascular health
Heat causes blood vessels to dilate, increasing blood flow throughout the body. Large population studies have shown frequent sauna use is associated with significantly lower risk of cardiovascular disease and improved heart health.

Long-term research from Finland found that people who used a sauna four to seven times per week had about a 50 % lower risk of dying from cardiovascular disease compared with those who used a sauna only once a week, highlighting the powerful association between frequent sauna use and heart health (Science Direct).

Helps reduce inflammation
Infrared sauna therapy has been shown to help lower inflammatory markers in the body, supporting joint comfort and overall recovery.

Supports stress reduction and relaxation
Heat exposure activates the parasympathetic nervous system, helping reduce cortisol levels and promote relaxation. Many people report feeling calmer and more balanced after sauna sessions.

Promotes better sleep
Raising your core temperature and allowing it to gradually cool afterward can support deeper, more restorative sleep.

Typical Infrared Sauna Guidelines

• Sauna sessions vary from 30-45 minutes depending upon your choice of specialty.

• Temperatures typically range from 120 to 140°F

• 1x per week minimum, 3-5x sessions per week for optimal health benefits, depending on tolerance and goals

Cold Plunge Therapy: A Powerful Reset for the Body and Mind

Cold plunge therapy involves brief immersion in cold water, typically between 45 and 55°F. While it may feel intense at first, cold exposure triggers several beneficial physiological responses.

Benefits of Cold Plunge Therapy

Supports muscle comfort
Cold plunge therapy supports muscle comfort by temporarily reducing swelling and soreness while calming the nervous system. Many people use cold plunge on non-lifting days or away from intense strength training sessions as part of a broader recovery routine.

Supports inflammation response
Cold exposure causes vasoconstriction, which can help manage swelling and support the body’s natural inflammatory processes.

Boosts mental clarity and mood
Cold exposure increases norepinephrine and dopamine, neurotransmitters associated with focus, alertness, and improved mood. Many people feel energized and mentally clear after a cold plunge.

Strengthens nervous system resilience
Cold exposure acts as a controlled stressor, helping the nervous system adapt and respond more efficiently to everyday stress.

Deliberate cold exposure has been shown to trigger a stress response in the nervous system that, when managed intentionally, helps train the brain to stay calm and focused under stress. Over time, this practice can “build resilience or grit” by improving the brain’s ability to maintain mental clarity while navigating physiological stress (Andrew Huberman, Hubermanlab podcast).

Typical Cold Plunge Guidelines

• 30 seconds to 2 minutes for beginners

• Up to 3 to 10 minutes as tolerance improves

• Water temperatures typically range from 45° to 55°F

Why Hot and Cold Contrast Therapy Works So Well Together

When heat and cold are combined intentionally, the benefits extend beyond either therapy alone.

When used strategically, contrast therapy supports overall muscle recovery by improving circulation and helping the body transition between stress and relaxation. The alternating heat and cold create a pumping effect in the blood vessels, supporting nutrient delivery and metabolic waste removal without replacing proper strength training recovery.

Benefits of Contrast Therapy

Enhanced circulation
The repeated dilation and constriction of blood vessels improves blood flow and supports lymphatic drainage.

Supports inflammation management
Alternating temperatures helps the body efficiently move fluids and metabolic byproducts, supporting overall recovery.

Improved nervous system balance
Heat promotes relaxation while cold increases alertness. Together, they help train the nervous system to shift more easily between states.

Mental resilience and stress tolerance
Contrast therapy introduces controlled stress in a supportive environment, helping improve resilience over time.

A Common Hot and Cold Contrast Protocol

Many people follow a structure similar to this:

1. Infrared sauna for 10 to 20 minutes

2. Cold plunge for 1 to 2 minutes

3. Repeat for 2 to 3 rounds
   

Some people finish with heat for relaxation, while others finish with cold for a refreshed, energized feeling. Timing can be adjusted based on goals, comfort, and recovery needs.

Hydration before and after sessions is always recommended.

Please note, while sauna and cold plunge therapy can be beneficial for many people, they are not appropriate for everyone. Individuals should consult with a healthcare provider before starting contrast therapy

Experience Hot and Cold Contrast Therapy at Restore + Revive

At Restore + Revive, we offer both infrared sauna and cold plunge therapy in a comfortable, supportive setting. We can block both services together so clients can enjoy a seamless hot and cold contrast experience during a single visit. Pricing for this therapy combo is $50 (Cold plunge sessions are normally $25 and Sauna sessions $39 = $64 aka this combo is a health MAJOR steal).

Whether your goal is supporting muscle recovery, improving circulation, reducing inflammation, or enhancing mental clarity, our team can help you incorporate contrast therapy in a way that aligns with your wellness goals.

Ready to experience the benefits of hot and cold contrast therapy for yourself? Book your session with Restore + Revive today by calling (817) 720-6220 ext 1 to book.

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new service, product, or treatment. Please note that prices, offerings, and other details mentioned in this post reflect information available at the time of publication and may have changed since.  

Aging Gracefully Starts at the Cellular Level: The Power of NAD

As we head into a new year, many people are looking for more than surface-level solutions. They want real energy, better focus, improved recovery, and a way to support long-term health. One therapy that continues to gain attention for its foundational role in the body is NAD.

NAD is not a stimulant or a quick fix. It works at the cellular level, supporting how your body produces energy, repairs itself, and responds to stress. That is why NAD has become a cornerstone in longevity and performance conversations.

Discover how NAD supports energy, mental clarity, and cellular health, and the ways you can incorporate it into your wellness routine  at Restore + Revive in Fort Worth. For a deeper dive into what NAD is and how it works biologically, you can explore our full NAD overview here.

What Makes NAD So Important?

NAD, short for nicotinamide adenine dinucleotide, is a molecule found in every cell of your body. It plays a critical role in mitochondrial function, which is how your cells convert nutrients into usable energy. NAD is also involved in DNA repair, nervous system function, and cellular communication.

One of the reasons NAD has become such a focus in wellness and longevity is that NAD levels naturally decline with age, stress, illness, and chronic inflammation. When NAD levels drop, the body’s ability to produce energy and repair itself efficiently can decline as well.

As longevity physician Dr. Peter Attia has explained, NAD is “completely ubiquitous throughout the body” and “absolutely essential for the most important chemical reactions that happen in the body,” particularly those related to energy production and cellular repair.

The Main Benefit of NAD: Supporting Cellular Energy

At its core, NAD supports how efficiently your cells create energy. When cellular energy production improves, people often notice benefits that ripple outward, including:

• Improved overall energy levels

• Better mental clarity and focus

• Enhanced resilience to physical and mental stress

• Support for healthy aging and recovery

Rather than masking fatigue, NAD supports the systems that create energy in the first place.

This is why NAD is often discussed in longevity research and performance circles, and why it has been mentioned by well-known voices like Joe Rogan and Peter Attia in conversations around energy, aging, and optimization.

NAD and Brain Health

Your brain is one of the most energy-demanding organs in your body. NAD plays a role in neuronal energy production and DNA repair, which are essential for cognitive function over time.

Supporting NAD levels may help promote mental clarity, focus, and nervous system resilience, particularly for people experiencing burnout, high stress, or mental fatigue.

NAD and Healthy Aging

Aging is closely tied to how well our cells repair damage and produce energy. NAD supports enzymes involved in DNA repair and cellular maintenance, which is why it is often discussed in the context of healthy aging.

Rather than positioning NAD as an anti-aging treatment, it is more accurate to say that NAD supports the body’s natural repair and resilience systems that tend to decline with age.

Why IV and Injectable NAD Make a Difference

While oral supplements exist, IV and injectable NAD offer a more direct and efficient delivery method.

NAD Drip Therapy

NAD drips are administered intravenously over approximately 3 to 4 hours. NAD+ is a large, delicate molecule. If infused too quickly, it can cause side effects such as nausea, flushing, or a rapid heartbeat. Therefore, a slow IV infusion allows your body to gradually absorb the NAD+ without overwhelming the system. Additionally, NAD+ is water-soluble but unstable in the bloodstream. A slow drip ensures that more NAD+ reaches your cells over the course of several hours, rather than being cleared too quickly by the kidneys.

NAD Shots and NAD + SubQ Shots

At Restore + Revive in Fort Worth, NAD shots have become one of our most popular options.

NAD shots provide a quicker, more convenient way to support NAD levels without committing to a multi-hour drip. For clients looking for consistent support, we offer NAD + SubQ shots, which allow for gradual absorption and easy integration into a regular wellness routine. Most clients report minimal or no discomfort, and any mild effects typically fade within minutes to a few hours. Shots are considered a quick, convenient, and safe way to support NAD levels without the longer commitment of a 3–4 hour drip.

Oral NAD Supplements: A Supportive Tool

Oral NAD supplementation can be a helpful way to support cellular energy and repair, especially between in-office treatments. These supplements provide NAD precursors that help support the body’s natural NAD pathways, but they are not as directly bioavailable as shots or IV NAD. Oral NAD supplements are not as bioavailable because they have to pass through the digestive system first. During digestion, a portion of the NAD or its precursors is broken down in the stomach and liver before it ever reaches the bloodstream. This process, known as first-pass metabolism, reduces the amount that ultimately becomes available for cellular use.

Injectable and IV NAD bypass digestion entirely, delivering NAD directly into the bloodstream. This allows for higher absorption, more predictable dosing, and a greater amount of NAD reaching the cells where it supports energy production and repair. For that reason, we recommend using NAD shots or IV drips as the primary method of support, with oral supplementation as an additional layer to help maintain NAD levels over time.

In our Wellness Shop, we carry Quicksilver NAD+ Gold (50 mL) and Quicksilver NAD+ Platinum (100 mL) for clients looking to support their NAD levels at home alongside in-office therapy.

Who May Benefit From NAD Therapy?

NAD therapy may be a good fit for individuals who are looking to support:

• Low energy or fatigue

• Mental burnout or brain fog

• High stress or demanding lifestyles

• Recovery from illness or prolonged stress

• Long-term wellness and healthy aging goals

As with any wellness therapy, personalization and consistency matter.

R+R Recommended NAD Frequency 

At Restore + Revive, we recommend starting with a loading dose to accelerate the benefits 1 shot/ week for 2 months and then 1 shot every 2 months for maintenance. Therefore, 10 shots over a span of 6 months. Our 10 shot package is $480 (normally $600).

Pricing and package details can be found here.

Starting the New Year at the Cellular Level

The New Year is an opportunity to move beyond quick fixes and invest in your health at a deeper level. NAD supports the foundation of how your body creates energy and maintains resilience, making it a powerful tool for anyone focused on long-term wellness.

At Restore + Revive, we offer both NAD drips and NAD + SubQ shots, to meet you where you are in your wellness journey. Our team can help you decide which option best aligns with your goals, schedule, and lifestyle.

If you are ready to prioritize energy, clarity, and cellular health in the year ahead, NAD therapy may be the place to start. 

Contact us today at (817) 720-6220 ext 1 to learn more and schedule your first appointment. 

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new service, product, or treatment. Please note that prices, offerings, and other details mentioned in this post reflect information available at the time of publication and may have changed since.  

How to Optimize Your Health with Restore + Revive Memberships

At Restore + Revive, we are always listening, evolving, and finding new ways to elevate your wellness experience in Fort Worth. As a holistic wellness center in Fort Worth, our goal is to provide accessible, results-driven therapies that support whole-body health. 

Our 2026 Wellness Center Memberships continue to offer customizable options designed to meet you exactly where you are in your health journey. Whether you are focused on maintenance, recovery, or full-body optimization, there is a membership built for you.

Below, we break down how to get the most out of your Restore + Revive membership and what each option includes.

Revive Membership

Focused primarily on vitamin shots and IV therapy in Fort Worth, the Revive Membership is ideal for anyone who wants consistent nutrient support and member-only pricing on our most popular IV drips, vitamin injections, and wellness boosters.

The Revive Membership includes:

• One IV Drip per month

• Two vitamin shots per month

• FREE Birthday IV Drip

All for $149 per month. (And only $134 per month if you enroll in January). To put the value into perspective, a typical IV drip costs $190 and vitamin shots are $30 each.

How to become a member:
Sign up online or email RRmemberships@restoreandrevivefw.com to become a Revive Member.

Balance Membership

Our Balance Membership is fully customizable and perfect for wellness enthusiasts looking for a wide range of wellness services in Fort Worth, including IV therapy, sauna sessions, cold plunges, massage therapy, and ozone treatments. The Balance Membership includes:

Choose one per month:

• Standard IV drip

• Ozone IV drip

• Dermashape

• Massage therapy (New service option added to the Balance Membership for 2026)

Choose three per month: 

• Single Ozone Insufflation

• Breathing Ozonated Oil

• Revive Room with Red Light

• Compression Boots

• Cold Plunge

• Neubie

Plus, it also includes… 

• Two Vitamin Shots per month

• One Foot Soak per month

• Unlimited Infrared Sauna

• FREE Birthday IV drip (New perk for the Balance Membership for 2026)

The monthly value of these services exceeds $575, yet Balance Members enjoy everything for $289 per month. (And only $260 per month if you enroll in January.)

Call (817) 720-6220 ext 1 or email RRmemberships@restoreandrevivefw.com to become a Balance Member.

Elevate Membership

The Elevate Membership offers our most comprehensive level of care and the greatest overall value for advanced wellness services in Fort Worth, including hyperbaric oxygen therapy, massage therapy, IV ozone, thermography, and cold plunge therapy. This option is ideal for those managing chronic conditions, training intensely, or simply prioritizing long-term wellness and performance.

Choose two per month:

• Standard IV Drip

• Ozone IV Drip

• Dermashape

• Massage Therapy

• Hyperbaric Chamber

Choose six per month: 

• Single Ozone Insufflation

• Breathing Ozonated Oil

• Revive Room with Red Light

• Compression Boots

• Neubie

Plus, it also includes… 

• Two Vitamin Shots per month

• One Foot Soak per month

• Unlimited Infrared Sauna

• Unlimited Cold Plunge

• FREE Birthday IV drip (New perk for the Elevate Membership for 2026)

• Full Body Thermography Scan and Interpretation Consult at the start of your membership and again every 12 months

A month of these services is valued at more than $1,275, yet Elevate Members receive everything for $519 per month. (And only $467 per month if you enroll in January.)

Call (817) 720-6220 ext 1 or email RRmemberships@restoreandrevivefw.com to become an Elevate Member.

All Member Perks | Exclusive Wellness Benefits in Fort Worth

No matter which membership you choose, all Restore + Revive Wellness Center Members enjoy:

• 20% off Additional Select R+R Services

• 10% off In-Store Products

• 1 Richard's Rainwater with Each Visit

• VIP Access to Member Liaison

• Quarterly Members-Only Events

• Discounts on New Services

• Monthly Member Raffle

• Quarterly Member Newsletters

Benefits of Becoming a Member at Restore + Revive

Membership is the most effective way to stay consistent with your wellness routine while receiving the best possible value for holistic health services in Fort Worth, Texas. Below is a closer look at the benefits by membership level.

Benefits of the Revive Membership

Here’s why we recommend becoming a Revive member:

• IV Therapy. Deliver customized vitamin, mineral, antioxidant, and amino acid fusions intravenously for maximum bioavailability and absorption that lasts up to two weeks. Plus, you can customize your infusion to support your needs! Our IVs are administered by registered nurses and take 20 to 45 minutes.

• Vitamin Shots. Our vitamin shots can help improve immunity, performance, recovery, and hydration while restoring depleted nutrients.

Benefits of the Balance Membership

In addition to the benefits of IV therapy and vitamin shots (see above), here’s why you should consider becoming a Balance Member: 

• IV Ozone. Administer ozone gas into the bloodstream intravenously to decrease inflammation and toxicity and cleanse your body.

• Dermashape. This device uses heat and vacuum suction massage to improve skin appearance, boost the lymphatic system, break down fat, improve immune function, reduce water retention, and alleviate muscle pain.

• Ozone Insufflation. Ozone is placed into the nose or ears through a needle-less syringe to help with ear and sinus infections, brain fog, vertigo, allergies + more.

• Breathing Ozonated Oil. Breathe ozonated extra virgin olive oil into the lungs via nasal cannula. This modality humidifies ozone gas so it can be gently inhaled over a 20 to 30-minute period to decrease inflammation in the lungs while combating allergies, congestion, and airway irritation.

• Revive Room with Red Light Therapy. Room includes full body red light therapy, PEMF mat, Nucalm headphones, and zero gravity relaxation lounger to reduce stress and anxiety, increase mood and energy, reduce pain and inflammation, and promote cellular function.

• Compression Boots. Normatec's leg compression helps improve training, accelerate recovery, and maximize performance. The patented precision pulse technology uses dynamic air compression to increase circulation, revive muscles, and reduce swelling + inflammation.

• Cold Plunge. Benefits include toxin flushing, reduced inflammation and pain, better sleep and energy, workout recovery, and more.

• Neubie. Uses direct electrical stimulation to target the muscular system and the nervous system to accelerate healing and strengthening. We offer two different programs: The Master Reset and Electric Abs.

• Massage Therapy. Enjoy a massage tailored to your needs. Choose from Lymphatic Massage, Prenatal + Postnatal Massage, Deep Tissue, or Sports Massage.

Benefits of the Elevate Membership

The Elevate Membership offers all the services in the Balance Membership, plus… 

• Hyperbaric Oxygen Therapy. This FDA-approved medical treatment enhances the body’s natural healing process by administering an increased dosage of oxygen in a total body chamber where atmospheric pressure is increased + controlled. Please note all members must have a clearance form from their referring physician (or an RRFM provider) before utilizing the hyperbaric chamber.

• Full-Body Thermography Scan and Interpretation Consult. Scan and consult will be offered at the start of your membership and again every 12 months. Thermography is a painless and safe thermal imaging tool that detects various health conditions while monitoring disease progression, and inflammation. The Interpretation Consult will discuss scan interpretation, lifestyle, nutrition, and personalized functional medicine recommendations.

Membership Best Practices

To get the most from your Restore + Revive membership:

• Arrive Fully Hydrated to IV Appointments - This will maximize your body’s ability to detox and/or to receive and metabolize vitamins and minerals. Aim for half your body weight in ounces of filtered water daily to maximize IV therapy benefits.

• Supplement with Shots - Every R+R member gets two FREE vitamin shots per month. These are a great option when you’re on the run and a fantastic supplementary boost to your vitamin IV drips. 

• Target Your Treatments - Choose services and IVs that align with your current health goals, whether that is immunity, energy, detox, performance, or hormone balance. Regarding IV therapy specifically, you can select an IV specifically created for immunity, hangovers, weight management, detoxing, energy, athletic performance, happy hormones, or a healthy liver. Or, you can opt for an IV that supports general wellness including our Myers Drip Plus, Vitamin C, Glutathione, and more. These drips all have immune-boosting, detoxifying, and energizing properties. 

• Stay Consistent - To get the most out of your membership, consistency is key. Services don’t roll over, so try to utilize all aspects of your membership each month. We also recommend scheduling all of your membership services at the beginning of your membership cycle to help keep you on track and organized. On average, we recommend vitamin IVs every two to four weeks, but it depends upon your unique make-up whether more or less frequent is ideal for you. 

• Habit Stack When You Can - Doing multiple services at once (or on the same day) can save time and convenience. For example, you can ask the nurse to administer Ozone while receiving your IV or you can use the infrared sauna and cold plunge for contrast therapy.

• Focus on How You Feel - Results are best measured by how your body responds, not appearances. For example, when receiving a detox foot soak, try not to focus on how the water looks, but on how you feel after the treatment.

• Don’t Hesitate to Ask For Help - Our Registered Nurses and staff can help you decide which Vitamin IVs or services are best for you based on your needs. You can also customize services to suit your needs – just ask! Our Membership Liaison is here for any and all questions, needs, or concerns.

• Take Advantage of the All-Member Perks- Don’t forget to take advantage of 20% select R+R services including vitamin IVs, vitamin shots, detox foot soaks, infrared sauna, cold plunge, ozone, revive room with red light therapy, nutrition consults, pelvic floor physical therapy, dermashape, massage therapy, Neubie, In-body and thermography.

Questions About Our Memberships?

Have questions about which Restore + Revive membership is right for you? Our Membership Liaison, Aija Mattera, is here to help. Aija’s mission is to make your R+R experience exceptional. Whether you are starting your wellness journey or aiming to enhance your current routine, she ensures your membership aligns with your goals and supports your unique health needs.

To connect with Aija, call (817) 720-6220 ext. 3 or email RRmemberships@restoreandrevivefw.com.

January 2026 Member Referral Bonus

As a thank you to our loyal Wellness Center Members, we are offering a special referral incentive during the month of January 2026.

If you are a current Restore + Revive member and refer a new member who signs up for any membership, you will receive 50% off your next month’s membership.

There is no limit to how many referral credits you can earn. This incentive applies for every new member you refer, so invite your friends, family, coworkers, and workout buddies to join you in prioritizing wellness this new year!

One Last Thing…

All memberships require a three-month commitment. After the initial commitment period, memberships may be paused or canceled at any time.

The 20% discount on additional IVs applies to both Standard and Premium IVs. The free birthday IV includes options up to a $190 value. Please note that the NAD vitamin shot is excluded from the two complimentary monthly vitamin shots.

To learn more or enroll, visit our Membership Page or contact us at (817) 720-6220 ext. 1 or email RRmemberships@restoreandrevivefw.com.